Feb. 12, Tues. LIIFT Finishing Week 5.

February 12, 2019, Tuesday - LIIFT4: Week 5, Day 4 - Legs LIIFT 50/50 + Shoulder Care Yoga + TCF + Push-Up 50.

Second day in a row of resistance.  The weighted leg day in LIIFT4 is brutal but quick.  I went with a heavy weight, but not too heavy because I knew if I did, I would cramp up really quickly.  My shoulders were sore and aching, but the only move that gave me a problem with was the very first move because I have to rest the dumbbells on my shoulders.  Aside from that, it was fine.  Here is the workout roundup:

Set 1
Front Loaded Squats - 17x2 kgs x3
Calf Raises - 17x2 kgs x3

Everything went well, but I started to feel the strain on my quads from the end of the first round.  I should have used heavier weights on the Calf Raises if I do both legs at the same time, or I should have gone with one leg at a time.

Set 2
Goblet Squats - 22 kgs x3
Reverse Alternating Lunges (double reps)- 10x2 kgs x 3

The 10 kgs for the Reverse Lunges was ambitious, but I got through it.  I was feeling a cramp coming on, but I slowed my pace and range of motion a bit and I was able to finish it out.  Next time, I should lighten my weight and not sacrifice range of motion.  I regret doing that now.

Set 3
Deadlifts - 17x2 kgs x3
Alternating Side Lunges (Double reps) - 10x2 kgs x 3

I should have lightened my weights for the Deadlifts.  I still need to be very careful about my back giving out.  I don't want to be laid out because I'm trying to go too heavy.  The most brutal move is the Alternating Side Lunges.  10x2 kgs was too heavy.  And even though I got through it, I again sacrificed range of motion and definitely form in the last round. 

Core Set
Dumbbell High Toe Touch to Extension - 5 kgs x3
Leg Lifts - 10 reps x 3 (+? sec.)

I was keeping up with Joel's pace in the first round, but as the burn got more intense, I had to go slower and even stop a couple times to breathe.  So, I decided to keep the 10 rep ceiling instead of the 30 second time.  So, I did 10 reps no matter what, and in the last couple of rounds, it took a little longer than 30 seconds.

I'm wondering how I'm going to do at tennis tomorrow after having done two resistance days in a row.

The other parts of the whole workout were fine.  But one new addition is the 50-Push-up rush.  I actually started it a few workouts ago but kept forgetting to add it to the entry.  Yesterday, I went for 50 reps, but only got to 40 reps, then I did the remaining 10 after a quick breather.  Today, I nailed 50 reps straight.  I want to keep that number at least 50 reps.

In the end, I burned a good 786 kcals.  Leg Day with weights is brutal.